GRAB A FREE WEEK OF CLASSES Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No...
Your Week of Workouts 033026
GRAB A FREE WEEK OF CLASSES
Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. Or schedule a free 1on1 No Sweat Intro.
We offer personal training near Oak Forest in Houston’s historic Independence Heights neighborhood. Whether you are looking to lose weight or maybe you are interested in hybrid training in Houston, we would love for you to check us out!
These workouts are led start to finish by our expert team of coaches. We will never ask you to do anything you do not feel comfortable doing. There is no value in that. We want you feeling good about how you are moving and seeing the progress you are making.
Whether you want to lose weight, get stronger, feel better in your body, learn how to eat healthier, or just be surrounded by good people who want to see you succeed, Black Wolf is a great place for you to stop by. We offer strength training and cardio workouts through our group classes and through personal training.
And we teach nutrition to everyone but do offer individual nutrition coaching for weight loss if you are interested.
We are here to help you stay consistent because there is no change without consistency. That means we hold you accountable to the goals you set for yourself (with our help if you would like). Accountability means you know someone is always looking out for you!
The FREE Week gives you seven consecutive days to try out as many classes as you are able with no obligation to join. Come in and try as many classes as you are able. You’ll meet our team and see if this place is a good fit. We would love to have you in here.
If you ever have any questions, my name is Ben and I am the owner. Please don’t hesitate to send your thoughts my way!
YOUR WEEK OF WORKOUTS
Monday
The Fun: For Time (27:00 co)
1,000m/800m Row (4:30 Max Effort)
80 Russian Twists (25#/15#)
70 Air Squats
60 Double Unders
50 Sit Ups
40 Box Jumps (24”/20”)
30 Toes To Bar
20 Burpees
10 C2B Pull Ups
Heats Every 5:00
Extra Work Challenge: Not For Time
10 Three Point Planks
600m Run
10 Three Point Planks
H1 at 33
H2 at 0:00
H3 at 5:00
Tuesday
Black Wolf Benchmark: Thick & Quick
4 RFT
Alleyway Run
6 Shoulder to Overhead (135#/95#)
12 Front Squats
Wednesday
The Fun: 30:00 AMRAP
1-2-3 Muscle Ups or 3 Chest to Bar Every Time
3-2-1 Shuttle Runs (length of parking lot/down and back is 1)
And then (complete that couplet all the way through first)
2-4-6 Deadlifts (315#/225#)
6-4-2 Bar Facing Burpees
And then,
3-6-9 Tall Box Jumps (30”/24”)
9-6-3 Chest Slapping Push Ups
And Then,
Alleyway Walk
Thursday
The Fun: 3 RFT
8 – 12 – 16
Box Step Overs
Sit Ups
And then,
Farmers Carry D&B (70#/53# Long One)
Friday – Good Friday Holiday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: 24:00 AMRAP
Player 1: AMRAP
8 DB Snatches (R)
25’ OH Carry (R)
8 DB Snatches (L)
25’ OH Carry (L)
8 DB Push Press (R)
25’ OH Carry (R)
8 DB Push Press (L)
25’ OH Carry (L)
Carry back by any means necessary
20 Sit Ups
Player 2:
20 Air Squats
Alleyway Run
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Fun
10/7 Cal Ski
7 Power Clean (135#/85#)
14 AbMat Lemon Squeezers
10/7 Cal Row
7 Suitcase Lunge in a Row p/ Leg (53#/35#)
14 Rotational Slam Balls
400m Run
